Monday (Loading/ Mental Toughness)

Warm up

Shoulder activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

Clean warm up

5x

Scarecrow rack delivery + muscle clean + tall clean + clean

Jerk footwork

Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)

C&J

WOD

Heavy barbell complex (consecutive doubles)

20 minute AMRAP

2 deadlift

2 full clean

2 front squat

2 jerk

(W/125 m/185)